This move is a great preparation for the lunge that works your core, balance, and hip flexor flexibility. By holding the bar on the front of your body you activate more muscle in your quads and core without requiring more weight. Positioning the feet further apart shifts the emphasis to the glutes from the quads.

Step by step instructions

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Step

Rest barbell on top of chest. Use an overhand grip to securely hold bar with fingers. Keep triceps parallel to floor in order to support the weight of the bar. Position feet in a staggered stance approximately two feet apart.

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Step

Exhale and lower hips to ground until back knee comes one inch from floor. Pause and retract back to starting position.